Posts tagged: healthcoaching

Rainbow Sweet Potato Breakfast Bowl

Brighten up your morning meal with this colorful sweet potato breakfast bowl topped with banana, pumpkin seeds, and berries.

The foundation for this hearty sweet potato breakfast bowl is a perfectly steamed sweet potato. The steamy, sweet interior is then mashed in a bowl, lightly seasoned with cinnamon and cardamom, and topped with a colorful mix of fresh fruit, pumpkin seeds, and a drizzle of maple syrup.

INGREDIENTS

• 1 medium sweet potato, cut in half lengthwise
• ½ teaspoon ground cinnamon
• Dash of cardamom
• ½ ripe banana, sliced into rounds
• 2 tablespoons pumpkin seeds
• ¼ cup blueberries
• ¼ cup strawberries
• 1 tablespoon maple syrup

INSTRUCTIONS

1. Place the sweet potato halves in a double boiler or steamer basket over an inch of boiling water, and steam over medium-low heat for 20 minutes, or until you can easily pierce it with a fork.
2. Next, mash the sweet potato inside its skin, then scrape the insides into a large bowl. Add the cinnamon and cardamom and mix well, adjusting seasoning as needed.
3. Top with the banana, pumpkin seeds, berries, maple syrup, and enjoy!

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Tricolor Sweet Potato Kugel

This plant-based take on a traditional Jewish dish uses three different varieties of sweet potato to give a striated effect. Serve with Tofu Sour Cream. (The recipe also works well with one type of sweet potato.)

This vegan kugel uses chia seeds (or ground flaxseeds) in place of the eggs found in traditional kugel. To create a wonderful visual contrast, use purple sweet potatoes along with yellow and orange varieties. (Note that sweet potatoes are often labelled as “yams.”) Serve the kugel with Tofu Sour Cream on the side.

INGREDIENTS

• 4 medium sweet potatoes, orange and purple varieties, peeled and grated (6 cups)
• 3 tablespoons chia seeds (or ground flaxseeds)
• 1 medium yellow onion, grated (¾ cup)
• ¼ cup potato starch or matzo meal
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 pinch crushed red pepper flakes (optional)
• 6 sprigs fresh dill, snipped

INSTRUCTIONS

1. Preheat oven to 400°F. Place grated sweet potatoes in a strainer and press to remove excess liquid. Set aside.
2. Combine chia seeds and ½ cup water in a small bowl. Let sit 10 minutes, stirring occasionally.
3. Meanwhile, combine sweet potatoes, onion, and potato starch in a large bowl. Season to taste with salt, freshly ground black pepper, and, if desired, crushed red pepper flakes. Mix well. Add chia seed mixture to the large bowl and mix well to combine.
4. Transfer to a 9×13-inch casserole dish. Bake, covered, 60 minutes. Remove cover and bake 30 minutes more, or until the top is slightly crispy.
5. Garnish with fresh dill and serve with Tofu Sour Cream.

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Sweet Potato Bruschetta with Avocado-Tomato Topping

Is there nothing sweet potato can’t do! For these bread-less bruschetta, thin slices of sweet potato are baked then topped with avocado, fresh basil, and tomato.

Sweet potatoes are endlessly versatile, and this inventive vegan bruschetta recipe offers a great new way to enjoy them. Simply slice sweet potatoes lengthwise into long, half-inch-thick slabs, and roast them in the oven to take the place of toasted bread. Top them with sliced cucumbers, fresh arugula, and a tangy mix of tomatoes and avocado, and you have a fresh and healthy take on a classic appetizer or snack! If Campari tomatoes—sometimes called “on-the-vine tomatoes” are available, use them. They are uniquely sweet and juicy.

INGREDIENTS

• 2 medium or large sweet potatoes, scrubbed and rinsed
• 1 cup seeded and diced fresh tomatoes, such as Camparis
• ¼ cup minced red onion
• 1 clove garlic, minced
• 2 tablespoons chopped fresh basil
• 1 teaspoon lemon juice
• ¼ teaspoon salt
• Black pepper
• 1 avocado, pitted, peeled, and chopped
• 1 large cucumber, thinly sliced
• 1 cup baby arugula

INSTRUCTIONS

1. Preheat the oven to 375ºF. Line a large baking sheet with parchment paper.
2. Slice the sweet potatoes lengthwise into ½-inch-thick slices. Lay the slices flat on the prepared baking sheet and bake for 35 to 40 minutes, until the edges are browned and the slices are easily pierced with a fork.
3. While the sweet potatoes are baking, combine the diced tomatoes, red onion, garlic, basil, lemon juice, salt, and pepper in a medium bowl. Cover and let sit until the sweet potatoes are done.
4. When the sweet potatoes are just about ready, chop the avocado and gently fold it into the tomato mixture.
5. Top the sweet potato slices with sliced cucumber and baby arugula, and then spoon with 2 to 3 tablespoons of the avocado mixture on top.

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Smoky Chili with Sweet Potatoes

Liquid smoke (yes, it’s a thing!) adds a divine grilled flavor to this bean and sweet potato chili.

The smoky, golden notes in this chili make it a fall favorite perfect for a potluck or tailgate party. The leftovers are great the next day, too!

INGREDIENTS

• 2 cups dried small red beans (e.g., anasazi or kidney)
• 4½ cups water, plus more for soaking
• 1 teaspoon reduced sodium vegetable broth base
• One 14.5-ounce can fire-roasted diced tomatoes, no salt added, with liquid
• 2 tablespoons tomato paste
• 1 medium yellow onion, diced
• 2 medium sweet potatoes, diced
• 3 celery stalks, diced
• 2 medium garlic cloves, minced
• 1 teaspoon smoked paprika
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon liquid smoke

INSTRUCTIONS

1. Cover the beans with water and soak overnight.
2. Drain the beans and add to a large pot with the 4½ cups of water and the broth base. Bring to a boil, covered, over medium-high heat, then reduce the heat to medium and simmer for 20 minutes.
3. Add the tomatoes, tomato paste, onion, sweet potatoes, celery, garlic, paprika, chili powder, cumin, and liquid smoke and stir well.
4. Cover and cook for an additional 40 to 45 minutes, stirring occasionally, until the sweet potatoes are tender yet firm and the beans are tender. Add water as needed to replace moisture lost to evaporation, although the consistency should be thick.

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Lentil, Chard & Sweet Potato Curry

This satisfying sweet potato stew is made even heartier with the addition of yellow lentils. Lime juice, Swiss chard, and vegan yogurt make it a comforting and well-balanced curry.

One sure sign you’re cooking something really tasty is when the aroma fills your house and makes it smell magical. This is one of those recipes. Onions, garlic, fresh ginger, curry powder, and garam masala (a smoky, peppery blend of spices often found in Indian cooking) become incredibly fragrant while cooking. By the time you finally get to serve yourself a bowl, your nose won’t be able to handle the teasing any longer! Serve this gluten-free, soy-free, nut-free dish on top of rice or quinoa, or alongside a piece of vegan chapati, naan, or crusty French bread.

Recipe adapted from But I Could Never Go Vegan! 125 Recipes That Prove You Can Live Without Cheese, It’s Not All Rabbit Food, and Your Friends Will Still Come Over for Dinner by Kristy Turner, 2014. Reprinted and adapted by permission of the publisher, The Experiment.

INGREDIENTS

• 1 small onion, chopped
• 3 to 4 garlic cloves, finely minced
• ½ jalapeño, finely chopped
• 1 (1-inch) piece fresh ginger, peeled and grated
• 1 tablespoon curry powder
• 1½ teaspoons garam masala
• ½ teaspoon turmeric (optional)
• 4 cups low-sodium vegetable broth
• 3 cups peeled and chopped sweet potatoes (about 2 medium)
• 1½ cups yellow lentils (toor dal), rinsed and picked through
• ¾ cup plain vegan yogurt
• Juice of ½ lime
• 1 bunch Swiss chard, center stems removed, leaves roughly chopped
• 1 teaspoon black salt (kala namak) or sea salt
• Freshly ground black pepper

INSTRUCTIONS

1. Place the onion in a large, shallow saucepan, and sauté over medium heat until translucent (about 3 to 4 minutes), adding water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the garlic and continue to sauté for about 1 minute. Add the jalapeño and sauté for about 2 minutes. Add the ginger, curry powder, garam masala, and turmeric (if using). Stir to fully combine and cook for about 2 minutes more, adding water as necessary.
2. Add the broth, sweet potatoes, and lentils. Stir to combine. Cover and bring to a boil, then reduce the heat and cover again, this time leaving the lid open a crack. Simmer for about 20 minutes.
3. When the lentils are tender and the liquid has decreased, add the yogurt, lime juice, and chard, and cook until the chard is just starting to wilt. Add the salt and the pepper to taste, stir to combine, and remove from the heat. Serve warm.

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Baked Sweet Potatoes Stuffed with Chickpea Chili

Using pantry staples such as canned chickpeas and frozen corn, these rustic stuffed sweet potatoes are an ideal fallback meal for when you’re running low on fresh supplies.

Vegan chili potato, anyone? Load up baked sweet potatoes with a zesty, easy-to-make chickpea chili and you’ve got a tasty weeknight meal that requires little prep or clean-up. Top your chili-stuffed sweet potatoes with diced fresh avocado for creaminess, and you’ll never miss the typical, not-so-healthy additions of sour cream and/or cheese. Or, whip up your own three-ingredient vegan Sour “Cream,” made with silken tofu, a splash of vinegar, and sea salt.

INGREDIENTS

• 4 to 5 medium sweet potatoes
• 1 cup chopped onion
• ¾ cup chopped red bell pepper
• 1 tablespoon chili powder
• 1½ teaspoon ground cumin
• ¾ teaspoon fine sea salt
• 3 cloves garlic, minced
• 1 (15-ounce) can reduced-sodium garbanzo beans (chickpeas), rinsed and drained
• 1 cup fresh or frozen corn
• Chopped avocado (optional)
• Bottled hot pepper sauce (optional)

INSTRUCTIONS

1. Preheat oven to 400°F. Line a shallow baking pan with parchment paper. Place sweet potatoes in prepared pan. Bake 40 to 60 minutes or until tender.
2. Meanwhile, in a large saucepan combine onion, ½ cup water, the bell pepper, 1½ teaspoons chili powder, 1 teaspoon cumin, and salt. Bring to boiling. Cook 8 minutes or until nearly all of the water is evaporated, stirring occasionally.
3. Add ½ cup water and the garlic; cook 2 minutes more. Stir in garbanzo beans, corn, and the remaining 1½ teaspoons chili powder and ½ teaspoon cumin. Cook and stir until slightly thickened.
4. To serve, spoon chickpea mixture over sweet potatoes. If desired, top with avocado, hot pepper sauce, and/or additional chili powder.

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